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RAIN Meditation
Recognize, Allow, Investigate, Nurture — four steps to heal a hard emotion.
Goal
Heal a stuck negative emotion via structured 4-step method.
Steps
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1
R: Recognize emotion. What's it called?
Expected Outcome
Immediate
Emotion intensity drops 40-60%.
Evidence base
School: Mindfulness / Buddhist Psychology
Founders: Tara Brach · Michele McDonald (2003)
McDonald coined, Brach popularized.
Keywords
#RAIN#tara-brach#mcdonald#تأمّل#meditation#عواطف#emotions#رحمة#compassion#تعرّف اقبل استفسر احتضن#recognize-allow-investigate-nurture#بوذية#buddhist-psychology#شفاء عاطفي#emotional-healing#قبول العاطفة#emotion-allowing#أربع خطوات علاجية#معالجة العاطفة الصعبة#احتضان الذات بالتأمل#استكشاف احتياج العاطفة#emotion-needs-inquiry#احتضان رحيم للألم#تعرّف اقبل استفسر احتضن بالترتيب#RAIN-sequence#مثل احتضان طفل
Frequently asked questions
How long does "RAIN Meditation" take?
This exercise takes about 15 minutes, practiced solo in a Written reflection format.
When will I notice the effect of "RAIN Meditation"?
Emotion intensity drops 40-60%. In the short term: You process hard emotions instead of suppressing.
Is "RAIN Meditation" evidence-based?
Yes — it draws on Mindfulness / Buddhist Psychology (Tara Brach, Michele McDonald (2003)). McDonald coined, Brach popularized.
Is "RAIN Meditation" suitable for beginners?
Its difficulty level is: Intermediate. No external tools required — it can be practiced directly inside the app.
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